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  1. #1
    Registered User K Rock 12's Avatar
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    How many CARBS too consume while cutting?

    Quick Stats: 5'11, 172lbs, 12% body fat(with caliper)
    Usually 1.5hr workouts, 30min cardio daily

    Plain and simple im trying to get down to about 5-6% bf this summer and Im currently running partial keto by consuming 50g carbs, days 1-3 then carb up day on 4th and repeat. Only problem I'm having with this is losing weight kind of fast without my carbs. I don't want to lose any weight, only bf(I know sounds impossible)

    I was looking for a way to maybe just have mediocre carbs daily around 125g? Wasn't sure if I would have enough energy through-out the week or if I should still have a strong carb up day once a week around 250g?

    Any opinions would be appreciated! Thanks!
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  2. #2
    Registered User Sith Emperor's Avatar
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    Originally Posted by K Rock 12 View Post
    Quick Stats: 5'11, 172lbs, 12% body fat(with caliper)
    Usually 1.5hr workouts, 30min cardio daily

    Plain and simple im trying to get down to about 5-6% bf this summer and Im currently running partial keto by consuming 50g carbs, days 1-3 then carb up day on 4th and repeat. Only problem I'm having with this is losing weight kind of fast without my carbs. I don't want to lose any weight, only bf(I know sounds impossible)

    I was looking for a way to maybe just have mediocre carbs daily around 125g? Wasn't sure if I would have enough energy through-out the week or if I should still have a strong carb up day once a week around 250g?

    Any opinions would be appreciated! Thanks!
    Are you working out 1.5 hours daily? And then 30 minutes cardio? That's overkill. How long have you been on keto? If you're losing weight fast, it's most likely attributed to water weight. Unless of course you're not getting enough protein and then mixed with so much cardio and gym time, you're definitely cutting into your muscle. IMHO Keto and IF are the best ways of cutting while maintaining muscle.
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  3. #3
    Run until it hurts belairdfence99's Avatar
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    If you want to lose as little weight as possible to lose the bodyfat, you're going to want to eat only like 200-300 under maintenance. From there you can just figure out protein and calories to see where carbs fit in.
    **MISC Running Crew**

    You are what you eat, love what you are.

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  4. #4
    Registered User Sith Emperor's Avatar
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    Originally Posted by belairdfence99 View Post
    If you want to lose as little weight as possible to lose the bodyfat, you're going to want to eat only like 200-300 under maintenance. From there you can just figure out protein and calories to see where carbs fit in.
    Not really accurate bro. He can go into a 500-1000 caloric deficit as long as he's making this up with protein.
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  5. #5
    Registered User K Rock 12's Avatar
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    Yes I workout usually for an 1 1/4-1 1/2 hour daily and then 30 min cardio..with that routine I've been able to manage my 170+ lbs but since I changed it up to 50g carbs/125g fat/150g protein i've actually been losing weight..I was able to maintain weight when I was at 200g carbs/low fat/200g protein..
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  6. #6
    Registered User Sith Emperor's Avatar
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    Originally Posted by K Rock 12 View Post
    Yes I workout usually for an 1 1/4-1 1/2 hour daily and then 30 min cardio..with that routine I've been able to manage my 170+ lbs but since I changed it up to 50g carbs/125g fat/150g protein i've actually been losing weight..I was able to maintain weight when I was at 200g carbs/low fat/200g protein..
    If you're going to go all out on the cardio and work out, I suggest you up the protein intake to 1g/1pound
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  7. #7
    Registered User K Rock 12's Avatar
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    Originally Posted by Sith Emperor View Post
    If you're going to go all out on the cardio and work out, I suggest you up the protein intake to 1g/1pound
    How does 200g protein/125g carbs/15g fat seem?

    Just looking for that carb point where it won't turn over to fat
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  8. #8
    u suppose lift jake1224's Avatar
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    Originally Posted by K Rock 12 View Post
    15g fat seem?
    ..I want some of whatever you're on pls


    1) fat is good for you
    2) dietary fat does not make you fat
    3) carbs do not turn into fat on a caloric deficit, period
    if I was a dinosaur I would be a Flexasaurus.
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  9. #9
    Registered User K Rock 12's Avatar
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    Originally Posted by jake1224 View Post
    ..I want some of whatever you're on pls


    1) fat is good for you
    2) dietary fat does not make you fat
    3) carbs do not turn into fat on a caloric deficit, period
    how many g's fat would u recommend?
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  10. #10
    Registered User jmuniverse's Avatar
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    Originally Posted by K Rock 12 View Post
    How does 200g protein/125g carbs/15g fat seem?

    Just looking for that carb point where it won't turn over to fat
    up your fats
    they should e 20% of your total cals
    Always trying to learn about nutrition and training, reps will be given for any questions answered.
    Feel free to pm and ask for advice, i will try to help the best i can.

    RIP Zyzz, forever mirrin.
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  11. #11
    Registered User K Rock 12's Avatar
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    I'm just going to sum up my diet and see what you guys think..

    Breakfast:
    1 whole egg, 4 egg whites, 2 scoops whey shake + 1 scoop BCAA + banana + scoop of natty pb

    Snack:
    Fat Free Yogurt + Special K Bar

    Lunch:
    2 chicken breasts or 2 Turkey breasts + 3/4 cup brown rice + 1 cup brocolli

    Snack:
    Special K Bar

    Pre-Workout:
    Endorush

    Post-Workout:
    2 scoops whey shake + 1 scoop BCAA

    Dinner:
    2 chicken breasts or 2 turkey breasts or 10-12oz steak + 1 cup brocolli or mixed veggy or salad

    Can't get in as many meals as i'd like due to work..
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  12. #12
    Registered User AlwaysTryin's Avatar
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    Fats regulate hormone levels, aim for 0.4-0.5g/lb minimum

    also you want to keep carbs in if you can, they spare muscle
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  13. #13
    Registered User VincentiT's Avatar
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    You should be getting 80g of fat and that's a minimum.
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  14. #14
    Registered User K Rock 12's Avatar
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    Originally Posted by AlwaysTryin View Post
    Fats regulate hormone levels, aim for 0.4-0.5g/lb minimum

    also you want to keep carbs in if you can, they spare muscle
    Healthy fats such Natty PB/Olive Oil/Nuts(i prefer pistachios)??
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  15. #15
    Registered User kusok's Avatar
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    Originally Posted by K Rock 12 View Post
    Healthy fats such Natty PB/Olive Oil/Nuts(i prefer pistachios)??

    Fat from beef and milk is very good for you. Don't avoid it. Eggs too. You want testosterone or not? Don't worry about "healthy" fat, the only unhealthy fat is trans fat.
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  16. #16
    Registered User K Rock 12's Avatar
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    Originally Posted by kusok View Post
    Fat from beef and milk is very good for you. Don't avoid it. Eggs too. You want testosterone or not? Don't worry about "healthy" fat, the only unhealthy fat is trans fat.
    If you could critique that diet I posted above would you add or take anything away?
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  17. #17
    Registered User kusok's Avatar
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    Originally Posted by K Rock 12 View Post
    If you could critique that diet I posted above would you add or take anything away?
    ok, i will comment inside your post:

    Originally Posted by K Rock 12 View Post
    I'm just going to sum up my diet and see what you guys think..

    Breakfast:
    1 whole egg, 4 egg whites, 2 scoops whey shake + 1 scoop BCAA + banana + scoop of natty pb
    (drop BCAA, it's really only for those who train fasted, eat whole eggs, don't throw away yolks please, use natural pb and natural unflavored 100% whey protein isolate for your shake)

    Snack:
    Fat Free Yogurt + Special K Bar
    (I prefer full fat yogurt, better taste, more effective for your hormones, more calories, and yet costs same. Afraid to overeat it? Just eat less of it)

    Lunch:
    2 chicken breasts or 2 Turkey breasts + 3/4 cup brown rice + 1 cup brocolli
    (awesome^^^

    Snack:
    Special K Bar
    (I'm not a fan of anything that comes in a package. Artificial sweeteners and other crap often in there. I get bloated even from natural protein bars...)

    Pre-Workout:
    Endorush
    (I'm not a fan of such supplements. Expensive and unnatural. Try more off days, no need to be in gym more than 3-4x per week, more sleep and coffee if you need energy)

    Post-Workout:
    2 scoops whey shake + 1 scoop BCAA

    Dinner:
    2 chicken breasts or 2 turkey breasts or 10-12oz steak + 1 cup brocolli or mixed veggy or salad

    Can't get in as many meals as i'd like due to work..


    Don't worry about meal frequency, you're fine. It's not that important for us normal people.

    How about fatty fish? Very good for you. Also Olive Oil and avocado are awesome. personally I prefer more fruit variety as well, and more veggies.
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  18. #18
    Registered User lilguyboi03's Avatar
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    Originally Posted by kusok View Post
    ok, i will comment inside your post:





    Don't worry about meal frequency, you're fine. It's not that important for us normal people.

    How about fatty fish? Very good for you. Also Olive Oil and avocado are awesome. personally I prefer more fruit variety as well, and more veggies.

    Amen.
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  19. #19
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    Look at the thread date

    Originally Posted by lilguyboi03 View Post
    Amen.
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